Hello Friends,

Welcome to another newsletter packed with great fitness information and tips to help keep you motivated. Along the way, I have met so many wonderful people who have contributed their expertise and stories and I want to share it all with you.

My newest workout DVD, Get Ripped 1000 has just been released and we are so grateful to be receiving rave reviews! Please check my website to see where the videos are available in your area.

In September we opened a Forum on my website and it has been so gratifying to read your contributions. Take a minute and check it out. You will find so many supportive people who share stories, recipes, and experiences. It is free to join, so become a part of the Ripped family today! Also, on the forum you will find information on how to rotate your Ripped workouts.

We love to hear how Ripped is changing people’s lives, which is why we are asking for your stories! We want to hear about your success – please let us know! For more information about contributing your story please check out the forum.

Speaking of success stories, we are thrilled to announce the winners of the first Ripped Summer Slim Down Contest. Ruth Skiffington was our big winner losing 30 pounds and reducing her body fat by 16.2% in only 12 weeks! Make sure you check out Ruth’s inspiring story. Other winners include Allen Mackay, Sue Corbett (whose story will be featured in our next newsletter) Maurice Warren & Amy Profeta.

Slim Down Contestants not only made a commitment to do the Ripped workout 3 times per week but they also followed the nutrition plan that I developed in collaboration with Angela Sirounis, R.D. One of the keys to their diet success was to plan their meals & snacks and record what they ate in daily journals. To help you achieve success, we are creating a handy Diet & Exercise Tracker which will soon be available to download off the website.

I’ve just come back from my second Canadian tour as well as from a tour to the United States. I continue to be amazed at the incredible people I meet as I travel across North America – thank you so much for your support! I couldn’t do it without you!

We want to hear from you! This newsletter is for you, so tell us what you want to see in future issues. Go to the forum on my website and look for the topic “Newsletter Suggestions”.

You may have noticed the great looking Iron Grip workout bars that we use in the Ripped DVDs. These bars are clean, quick to put together, and are compact and easy to store. Now that you have made the commitment to yourself and your health, take the next step and try out the Iron Grip workout bars (available at the Ripped online store along with the DVDs). They will make you feel like a pro.

I hope you enjoy the newsletter. As always, I love to hear from you and wish you the best in your continued successes.

RIPPED 1000

You asked for it, now you have it! Get ready to rev up your metabolism with the cardio intervals in Ripped 1000. Metabolism is based on the number of calories you burn throughout the day. This is one of my favorite workouts because of the number of calories and carbohydrates you burn. Also included are the double-duty exercises which we know burn more calories than straight isolation exercises.

Get double the workout, double the fun and double your results in a shorter amount of time!

Buy Now!
Preview Ripped 1000 before you order!

Arthritis is taking over?

By Alma Ladouceur, B.Sc. Kin.

All of us have heard of arthritis. Most of us will experience the effects of this condition at some point in our lives. Hopefully, later rather than sooner. What we may not know is that there are approximately 100 different forms of “arthritis” conditions and that exercise is recommended in all forms as a therapy.

Broken down, the word arthritis means “joint” and “inflammation”. Pretty basic! There are however, different reasons that a joint may become inflamed, such as structural damage at the joint or a physiological/autoimmune response.

Most of the conditions associated with arthritis have similar symptoms:

1. Pain in the joints.
2. Stiffness and swelling in the joint that lasts more than two weeks.
3. Usually load bearing joints are affected (hips, knees, ankles but also hands and feet).
4. Morning stiffness that persists for 30 minutes or more.
5. Excessive fatigue.

There are a number of conditions that these symptoms could lead to. It is imperative that if you are experiencing these symptoms you see your doctor to rule out any acute and destructive forms of arthritis conditions that may be viral.

Rheumatoid arthritis tends to be brought on spontaneously and affects the body in a symmetrical pattern. We are all unique and rheumatoid arthritis affects all of us a little differently. We may experience a short burst of inflammation in the joints accompanied with high levels of pain, or we may experience a long period of flu-like symptoms. Rheumatoid arthritis is an autoimmune disease, meaning that your immune system attacks other parts of your body.

Osteoarthritis is an inflammation brought on by an irritation in the joint that has damaged the cartilage and created friction between the bones. There tends not to be any swelling in early stages of osteoarthritis, but as the condition progresses, swelling can occur. The Arthritis Society of Canada suggests that 1 in 10 Canadians will develop osteoarthritis at some stage in our lives. Elite athletes and people who have sustained joint injuries may be more likely to develop this type of arthritis.

Another common condition that can lead to increased susceptibility to osteoarthritis is an overuse injury. It manifests itself in the same ways: with inflammation and pain in the joints, but it is brought on by repetitive actions. Some new exercisers experience this when they try to do too much too soon. If ignored, the condition will become worse. You may need to visit a specialist to recover and strengthen your overused body parts.

There has been overwhelming support for the use of exercise as a treatment for arthritis. Exercise programs that incorporate strengthening for joint stability and endurance for increased energy levels as well as programs for stretching for increased range of motion are ideal. Moving away from high impact aerobics may be necessary, at least until your condition becomes manageable. Using the Ripped videos at home is a great way to get moving. Depending on the severity of your arthritis, you may choose to do some of the lower impact videos. Choose Get Ripped, Get Ripped Slim & Lean, Get Ripped to the Core. If the arthritis is in your knees, be very careful about your positioning and don’t try to go to deep. If you have to skip a portion on the leg track on any of the videos, that’s fine. It is better to do what you can than nothing at all.

The most difficult step to becoming active is overcoming the initial pain, stiffness and lethargy that you may be experiencing. Have patience and strength of mind to challenge your limits. Be sure to perform exercises with PROPER positioning of the joints. If you are overweight, your initial challenges may seem substantial, but losing just 10lb can prevent you from the onset of osteoarthritis. If you are unsure of where to begin, of your posture or of your choices in exercises, seek professional help. For many, exercise is the key to happiness and can lead to a higher quality of life.

Please refer to The Arthritis Society of Canada for further interest.

Alma Ladouceur works as an adapted/post rehabilitation trainer, athletic trainer, wellness trainer and specialty group fitness leader, Alma lives to improve the quality of life of all her clients. Alma has complemented her Kinesiology degree with further studies in massage therapy, AFLCA, ACSM, NCCP, First-aid/CPR, Fit to Deliver (prenatal fitness), and WaterArt.

Never Worry About Your Metabolism Again!

By: Ryan Saranchuk M.Sc
Director of Exercise Science
Peak Power Sport Development
www.sportdevelopment.com

Weight loss is a simple equation, but it is not a simple process. Basically, you need to burn more calories than you ingest. That is, “calories in” must be less than “calories out” so your body enters what is known as a negative energy balance. Tipping the balance in your favor and maintaining it at an optimal level is the key to effective weight management.

“Calories In” consists of all the food and drink you ingest. While it is important to limit the number of calories you consume, you also need to ensure that you are eating a balanced diet and getting adequate vitamins, minerals and nutrients to allow you to live a healthy active life. Obviously, foods with greater nutritional content are better fuels for your body to burn. The higher the quality of the food, the more energy you will have.

There are three important components that combine to form your “Calories Out” total. Sixty to seventy-five percent of the calories we eat are burned to support the basic life processes which keep us functioning from day to day 1. The number of calories burned collectively by these processes is called your Resting Metabolic Rate or RMR.
We also burn calories when we eat. The energy it takes to digest, absorb, transport and store the food we eat is termed the thermogenic effect of food, and accounts for about ten percent of the total calories we burn in a day 1.

Performing activities that burn calories at a greater rate than our RMR is the third way we add to our “Calories Out” total. Getting up out of bed in the morning, doing housework, walking to work, or running a marathon all contribute and can make up 15 – 30% of your daily total calories burnt1.

The easiest way for you to create a negative energy balance is by focusing on the proper combination of diet and exercise. Dieting alone, which decreases the “calories in” side of the equation, is ultimately ineffective. The initial weight loss often observed from these types of diets is due to water loss not fat loss. This is usually paired with depleted carbohydrate stores, which will leave you feeling sluggish, tired, and unmotivated to exercise. Furthermore, dieting alone will significantly reduce your RMR as your body adjusts to the reduction in available energy. This will drastically slow down your weight loss after the first 2-3 days and will make continued weight loss difficult.

The most effective way to lose weight is by reducing your “calories in” by a realistic amount through diet, while increasing your activity levels to increase the “calories out” side of the equation. This approach will maintain your RMR and greatly swing the energy balance in your favour.

Performing the right types of exercise will also increase your RMR over time. This boost in your metabolism will result in additional weight loss during the day, even when you are not exercising. This is because fat-free mass or muscle mass has a higher metabolic rate than fat tissue even at rest. The most effective method of increasing fat-free mass is by performing resistance training with 3-5 sets of 8-20 repetitions with light to moderately heavy weights 2. Aerobic style activities are still very important in an optimal weight loss program; however they should not be the only form of exercise that you perform.

It is also important to remember that low-intensity aerobic activity does not necessarily result in a greater expenditure of calories from fat. It’s true that fat is the predominate fuel source for RMR and easy activities, but we need to think about burning total calories and not worry so much about trying to directly burn fat. As we start to increase the intensity of exercise, we have to start adding carbohydrates to the fuel mix in order to keep up with the increasing demand for energy. The more intense the exercise, the more carbohydrates, and therefore more total calories burned. High intensity exercise training, such as interval training or circuit training, will burn more calories during the session and will actually keep your metabolism elevated after the exercise session is finished much longer than low intensity “fat-burning” exercise.

In conclusion, an exercise program that combines proper nutrition, moderate resistance training and some high intensity aerobic activity interspersed with easy to moderate efforts will give the best results for weight loss and body composition changes. One such program is Ripped, designed by Jari Love. Her program combines these important elements in a fun and effective manner that is appropriate for any level of fitness. Following the nutrition and exercise program outlined in Ripped will help you reach your fitness goals so you can stop fretting about your metabolism.

See Ryan in Ripped 1000 & learn about why our bodies plateau

¹ Wilmore, J. H. and Costill, D.L. 1994. Physiology of Sport and Exercise. Winsdor, Ontario: Human Kinetics.
² Fleck, S.J and Kraemer, W.J. 1997. Designing Resistance Training Programs. Winsdor, Ontario: Human Kinetics.
³ Gettman, L.R. and Pollack, M.L.1981. Circuit weight training: A critical review of its physiological benefits. Physician and Sports Medicine 21:432-36.
⁴ Lehman, M. Foster, C. and Keul, J. 1993. Overtraining in endurance athletes: a brief review. Medicine and Science in Sports and Exercise 25(7):854-62.

Ruth Skiffington

Winner of the Get Ripped Summer Slim Down Contest held in Calgary

My name is Ruth Skiffington and I am an at home mom. Physical fitness and proper nutrition have always been a priority and I lead an active lifestyle with my family. In the last few years I have found it increasingly difficult to keep weight off - even with my active lifestyle and running half marathons - I had hit a plateau. I also knew that I needed to add weight bearing exercise to my lifestyle if I wanted anything to change. Then I discovered Ripped.

Ripped has been THE answer to weights for me. After taking the 12 week Ripped Challenge, I lost 16% body fat and went from 180 pounds to 150 pounds. I am 5”10 tall and have been a size 12 forever. I am now wearing size 6 jeans! These results were beyond what I ever imagined I could achieve. I have actually surprised myself! I lost the weight by doing 3 Ripped DVD workouts – 3 times per week, cardio (running) 6 days per week for an average of 35-40 minutes. This, in addition to journaling and following a balanced diet, is how I lost the weight. I always feel fantastic once my workout is done and now I crave it.

Ripped has become part of my life. Once a week I allowed myself a treat. If I cheated, I wrote it down. I was always honest with myself! My results show that you can achieve significant changes by doing Ripped, cardio and eating smaller yet balanced food portions.

The Ripped DVDs were a phenomenal tool! In addition to how fantastic I feel in my clothing, one of the biggest changes is in my race times. I just completed a half marathon in 1 hour and 40 minutes.. My previous personal best was 2 hours. All these successes have given me a much needed boost in confidence and self-esteem. If I can achieve this I will continue to succeed in other areas! My next challenge: to find a new goal worthy of all my energy - in balance with my family!

You can read more success stories at www.jarilove.com.

The Best Carbs for Weight Loss

By Angela Sirounis, Registered Dietician

Carbohydrates are a great source of energy and nutrients, but others are a waste of calories. So which are the best and how do you choose them?

Why eat whole grains?

• Strongest evidence is for prevention of cardiovascular disease.
• Whole grains also appear to be protective against diabetes.
• Insoluble fiber (part of whole grains) is beneficial for bowel function.
• There is a growing body of evidence that suggests whole grains may in part aid with weight loss (as they help you feel fuller faster).
• Some evidence for lowering colon cancer risk.

What about sugar?

The news about sugar is both good and bad. First the good news; its not as evil as most would have you think (as long as you brush your teeth). You do not have to completely give it up in order to be healthy or lose weight . . . if you eat it in reasonable amounts.

What is most surprising though is how much extra added sugar gets into people’s diets in foods that are often thought of as being “healthy”, like – yogurt, sauces, some veggie burgers, some frozen dinners, low fat products etc. Recommendations are that you should not get more than 10% of your daily calorie needs from added sugar.

What is a reasonable amount?

• For someone eating 2000 calories a day a reasonable amount is 12 teaspoons (48 grams).
• If you are eating 1500 calories a day that translates to no more than 9 teaspoons (36 grams) daily.

To put things in perspective…

• 1 can of regular cola provides 39 grams of sugar
• ½ cup of chunky tomato sauce has 13 grams
• A regular 6 ounce fruit yogurt has 30 grams
• 16 ounce frozen coffee drink has 44 grams
• 16 ounces of iced tea has 46 grams
• 1 cup of raisin bran has 19 grams.

Here is a tip for looking at nutrition labels of prepared convenience foods:

Check the ingredient list if sugar or any of its aliases are in the first 3 ingredients; you have a high sugar item. Look for words ending in –ose for example, glucose, fructose, sucrose, maltose as well as corn syrup, maple syrup, honey and molasses.

You can see Angela in Ripped Slim & Lean and Ripped and Chiseled (to be released Spring 2007)

Shrimp Pilaf

By Angela Sirounis, R.D.

This delicious and easy pilaf is a complete meal, just add a tossed salad to start off. The tomato-based pilaf is rich in "lycopenes", antioxidants found in tomatoes and heart healthy monounsaturated fat.

Serves 8

1 kg shrimp
1 medium dry onion
2 fresh green onions
1/2 cup fresh parsley
1, 28 fluid oz. can of diced tomatoes
1 cup of long grain rice
1/2 cup olive oil
salt & pepper to taste
dash curry powder (optional)

Sauté onions in oil until tender. Add shrimp, parsley, salt, pepper and curry powder and simmer for 1-2 minutes. Add diced tomatoes and enough water to make pilaf (1 part rice - 3 parts liquid). Boil for a few minutes and add rice. Cover and simmer until rice is cooked.

Per serving: 290 calories, 14g protein, 25 grams carbohydrate, 15 grams of fat and 1.5 grams of fiber

Claire’s Favorite Muffins

By Claire Butler

Yields 15 large muffins

2 eggs, beaten (or substitute 4 egg whites or 1 cup of egg substitute)
1/3 cup of canola oil
1 cup buttermilk
½ cup brown sugar
½ tsp vanilla
1 small can of pumpkin puree (about 396 ml)
½ cup rolled oats
½ cup millet
¼ cup pumpkin seeds
1 cup unbleached flour
¾ cup whole wheat flour
2 tsp baking powder
1.5 tsp baking soda
½ tsp salt
½ tsp cinnamon
½ tsp ground ginger
¼ tsp grated nutmeg

1. Pre-heat oven to 350 degrees. Spray large muffin tin with vegetable oil and line with muffin cups.
2. Combine and mix eggs, oil, buttermilk, sugar, vanilla and pumpkin in a bowl, ensure there are no sugar lumps.
3. Stir oats into the above mixture.
4. Lightly toast the millet until it is lightly browned on a hot skillet. Then toast the pumpkin seeds (save some for sprinkling on top of the muffins) and add both to the mixture.
5. In a separate bowl sift the dry ingredients together.
6. Add the dry ingredients to the wet mixture and stir to combine... DO NOT over-mix.
7. Fill muffin tin with batter. Sprinkle tops with leftover pumpkin seeds.
8. Bake for 25 minutes, or until inserted toothpick comes out clean.

Nutrition analysis per muffin:
195.6 calories, 5 grams protein, 28 grams carbohydrate, 7.6 grams fat, 2.6 grams of fiber

Raspberry-Lemon Dream Sorbet

By Jennifer Houghton

Serves 5-6

½ cup granulated sugar
½ cup water
1 ¾ cups fresh or frozen raspberries
1 egg white
349 g/12.3 oz package Silken Lite Tofu, Firm or other plain dessert tofu
juice of half a lemon
2 tsp grated lemon peel

In a saucepan, over medium heat, heat up the water and sugar about 2-5 minutes or until it sticks to the back of a spoon. Remove from stove and allow to cool.

Puree the raspberries in a food processor. Continue processing and add the tofu a bit at a time until blended. Add the sugar/water mix then the egg white.

Pour the mixture into a glass cake pan or tray and freeze it until its almost solid. Chop it into pieces then re-process in the food processor until smooth. (Or freeze in an ice cream machine following the directions on the machine.)

Allow to soften a little before serving then serve sprinkled with lemon peel.

Nutritional Analysis:
Based on yield of 5 servings. Per serving 127 calories, 5.2 g protein, 26 g carbohydrate, .7 g fat, .08 g fiber

Veggie Ratatouille

By Candi Breach

Serves 5.

1 tbsp olive oil
1 large onion, chopped
3-4 Indian or Japanese Eggplant, unpeeled, cubed
1 med-large zucchini, chopped
1 large sweet red pepper, seeded, chopped
3 cups fresh mushrooms, sliced
1 28-oz can diced tomatoes
1/3 cup parmesan cheese
1 tbsp fresh parsley

Preheat oven to 350 F.

1. In microwave, warm oil 1 minute on high. Or stovetop, heat oil in med saucepan on a medium setting.
2. Add onion and cook covered, 5 minutes.
3. Add eggplant and cook 5 minutes more.
4. Add the zucchini, red pepper, mushrooms and cook at 50% (or stovetop cook veggies until soft), adding tomatoes when veggies soften.
5. Cook at 100% to bring to a boil (or stovetop simply bring to a boil).
6. Reduce power to 30% (stovetop reduce heat to low) and simmer for 15 min, stirring twice during cooking.
7. Place mixture in an oven-proof casserole dish, sprinkle with cheese, then bake casserole 25-30 minutes or until heated through.
8. Garnish with parsley before serving over rice or whole grain pasta.

Nutritional Analysis:
Per serving: 121 cal, 7 g protein, 22 g carb, 2.5 g fat, 7 g fiber

Other Ripped DVDs by Jari Love

Get Ripped - rated the #1 resistance workout in North America by Fitness Magazine

Ripped Slim & Lean - workout using light weights and high repetitions - interview with Registered Dietician Angela Sirounis talking about diet

Ripped to the Core - workout using compound exercises - see how many calories you burn doing these double-duty exercises!

All the Ripped DVDs are a full body resistance workout using either your own body weight or free-weights and are designed for all fitness levels.

Order yours TODAY - they make a great Christmas gift!